I’m a new listener and this podcast has changed my life! I love your methodical approach to health and fitness. Such a breath of fresh air. Thank you all!

I’m a nutritionist/dietitian and sadly we NEVER learned about bulking and building muscle to manage a healthier metabolism and hormones in school. I am on a bulk/build for the very first time in my life, and it’s mentally/emotionally a true challenge but I listen to you guys every morning to keep me motivated. Thanks for your excellent content. I really appreciate it.💪🏼🤩

This sounds like me! I always feel like I just gain fat and muscle together.

First, I would say congratulations to Suzanna on all your changes and motivation to learn the correct way to change your body composition. Three things to help you measure changes on a weekly basis. Number one weigh yourself every morning before you eat and after you’ve gone to the bathroom with no clothes on. Take the seven day average and divide by seven to get a more accurate weight. Compare that number to the following week to know if you’re actually making changes. Number two take measurements. Number three take pictures from the front back and both sides. These three things will give you a better understanding of your weekly changes. With your dieting, history, and the information you gave it sounds like you may be in a surplus. I would agree currently, it would be best for you to reverse diet slowly increasing your calories over the next 3 to 6 months. Focus on good macro distribution as well. Protein should be .8-1 gram per lb of body weight. This will be more than enough to build and maintain muscle. In a surplus I would aim for the lower end. Fat should be 20-30% of your daily calories and carbohydrates would fill in the rest of your caloric needs. Most women that I work with do well reverse dieting to about 1800-2200 calories per day for maintenance. Remember, it’s not just about getting your calories to this range, but it’s also about maintaining those calories at that range while maintaining your weight for a few months as well. This will allow your body to reduce the metabolic adaptation created from chronic dieting and you will perform better when you go into a fat loss phase. Good luck on your journey.

Strenght training and listening to this podcast has been the best decision ever for me and my body. 46 and feel like 30.

Not sure how tall she is, what her job is and how much she exercises, but 1800-2300 kcal a day is a lot for many women